Vette City CrossFit

Strength:

Front Squat

Build to heavy 3

-Then-

“Heartbreak Kid”

3 Rounds:
10 Front Squats (185/135)
20 Chest to Bar Pull-ups
50 Double Unders

“Bad Blood”

5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Push Presses (95/65)
1 Minute Calorie Row
1 Minute Rest

Strength:

Power Cleans

Build to a heavy 3

-Then-

“Black and Blue”

5 Rounds:
10 Power Cleans (135/95)
10 Burpees

“Sea Level”

For Time:
2,500/2,000 Meter Row

*Every 3 Minutes (Starting at 0:00):
10 Kettlebell Swings (70/50)
30 Double Unders

“Me Three”

Teams of 3
For Time (30 Minute Cap):
100 Pull-ups
100 Overhead Squats (75/55)
80 Box Jump Overs (24/20)
80 Thrusters (95/65)
60 Toes to Bar
60 Front Squats (115/80)
40 Burpee Box Jumps (24/20)
40 Clusters (135/95)

“Tri Sprint Intervals”

5 Rounds:
AMRAP 4:
30/20 Calorie Row
50 Double Unders
AMRAP 10 Meter Shuttles

4 Minutes Rest Between Rounds.

“Rear End”

AMRAP 18:
60 Double Unders
45 Air Squats
21/15 Calorie Row
15 Push Jerks (135/95)

“Doce”

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)

Strength:

3 Pos Snatch

Build to a Moderate Complex

-Then-

“Snake Bite”

21-15-9:
Squat Snatch (95/65)
Chest to Bar Pull-Ups